Isot teot vaativat isoja Atlaskiviä 🦁👍 Olin viikonloppuna vierailemassa Oulussa. Tavoitteena oli treenata ja vaihtaa ajatuksia parin valmentajakaverin kanssa Yhdysvalloissa käydyistä voimaharjoittelun koulutusmateriaaleista 📝 Tieto vaihtoi omistajaa ja hikeä virtasi treenien merkeissä! 👌😎 Suuren vaikutuksen teki Oulun monipuolisin kuntosali @valmennuskeskusvoimala
1️⃣ Tilukset olivat valtavat (yli 1000 neliötä treenitilaa). Kuntosalilla oli kävi koko ajan paljon porukkaa, mutta missään vaiheessa ei ollut ahdasta.
2️⃣ Treenivälineitä- ja laitteita löytyi joka lähtöön. Kyykky-, penkki- ja vetopaikkoja löytyi kaikille. Lämmittely- ja strongmanharjoittelulle oli isot tilat. Urheilijamaisempaa suorituskykyä varten löytyi spesifimpään harjoitteluun sopivaa kettinkiä, vastuskuninauhaa ja painonvapauttajaa.
3️⃣ Hienointa oli huomata, että kukaan ei kikkaillut tai säätänyt omiaan salilla. Tämä kertoo, että Voimalan valmennus on mennyt perille kaikille vasta-alkajasta huippu-urheilijaan.
Hienoa työtä koko Voimalan tiimi ja kiitos @mikkoniir viikonlopun isännöinnistä! 💪😎
#workoutwednesday 💪 Try this shoulder superset on end of your upper body workout to target those rear delts.
12-15 repetitions of DB bent over rear flys straight into 12-15 reps of rear delt machine - 4 sets
Top tip for building those juicy round shoulders. Try and hit that muscle group more than once a week. I hit them twice to three times a week 💪💪
Never let your inner child die 😹
Believe in miracles and they will happen 🌈
2 8415 minutes ago
Yes. They exist.
1 1215 minutes ago
Po🔹ten🔹tial: "Latent qualities and abilities that may be developed for future success and usefulness"😉 #TransformationTuesday ✨ INCREDIBLY proud of the improvements I made the two weeks in between my shows in November. 💥This first picture is the infamous stage shot from the Presidents Cup I never posted.... This picture Sparks so much emotion in me ...it definitely says over 1000 words, and I haven't been able to find the right ones. (My left leg was a mess for Pre Judging but I made it work The Best I could, and I still love this pose..not my expression LMFAO)
💥 The next collage is Finals at the PC, where I finally, got that glute pop- but my concentration face is scary😂🙄 I also finally hit my best pack pose yet🙋 💥The third is a comparison to my stage shot at finals for the King Kong Classic(That smile on the right wins🙄😂)
💥The last one..DONT LOOK 😵😂 Comparison to my prejudging Pic from the King Kong... Where I was a TOTAL hot mess and thinking I wasn't doing finals😵
Hair was a disaster (Incredible transformation pic tho😂)
👉Definitely beat my first package out of the water😂🎊
✨Coaching myself and having to learn all aspects of competing, completely on my own (except posing), was extremely challenging. Knowing I did not live up to my potential at my first show- because I second guessed myself a few times (and other things that were out of my control), hit hard. Knowing Everything I had learned... I just had to step out on stage again, that fire was lit. I had all the knowledge and it was burning a hole in my mind 😂
💥 I HAD to redeem myself, prove to myself I had what it takes, cuz I knew I did. And although my 2nd show had it's own set of difficulties, I still persevered. I definitely redeemed myself 🙋
💥Just gotta beat this package and actually remember to smile...
*Insert King Kong Smile*😂
1 3129 minutes ago
Any day above ground is a good day 🙏🏽
Before you complain about anything, be thankful for your life and the things that are still going well. 🏋🏽♂️ “Stay positive, all other choices are pointless 😁 The positive energy and love ❤️ we give to others, heals our own wounds.” Good vides, Positive energy, and Amazing souls is all I want around me 💪🏽
Hope everyone an a wonderful Tuesday 🙌🏽
#10yearchallenge. Highschool freshman to recent college grad. Can safely say pecs didn’t grow one centimeter
32 3884 hours ago
My fellow awkward teenagers, there is hope 🙏💪 #TransformationTuesday
Growing up, I was incredibly awkward and shy 🥳 I didn’t like being around others because I didn’t like the way I looked and wasn’t proud of anything I had accomplished (except a >2 K/D ratio in CoD 🎮) I played sports, but didn’t commit to putting in more effort than what was required 😴
After years of strength training, I’ve gotten into the habit of challenging myself and doing my best to accomplish goals I choose to pursue 🏋️♂️🎓 Success in the gym requires time, patience, and developing a well thought out, structured approach ...these 3 fundamentals don’t solely help you in the gym 🤗 they’ve helped me get through grad school,start a business, and lead an international level team 🇺🇸 being able to work hard without needing instant gratification (because building muscle takes major time..) will be a useful skill when it comes to school, your career, or whatever goal you set 💪
I will be going Live tonight to take some questions and do a Q&A (with just me 🙋♀️) gotta leave my love, Panda Express, and get home, but I will be live by 8:15pm EST 🙌 Stop in and bring some questions!
MY MOST FREQUENTLY ASKED QUESTIONS❓
1️⃣ Can you be my trainer? No matter what country you live in, I can be your trainer. Whether you want to lose fat or build muscle, I have an 8 Week Body Transformation Program customised to you and your goals that you can sing up to with the link in my bio (www.brockashby.com) 💪
2️⃣ How do I lose my belly fat? To lose belly fat you must be in a caloric deficit to decrease your overall body fat, therefore reducing your lower belly fat. To quicken the process, train your abs 3-4x per week (ab workouts on my insta). Be aware, you cannot control where you lose body fat and generally the lower belly fat is the last to go 😬
3️⃣ What’s the best exercises to lose body fat? There is no “perfect” exercise to lose body fat but a “perfect” formula. Consume less calories than you burn per day and you will enter a caloric deficit which is the only way to lose body fat 🔥
4️⃣ What diet are you on? I am not on a specific diet. I’m not keto. I’m not intermittent fasting. I’m not vegan. I follow a set of calories which are made up of a particular macronutrient ratio. Currently striving for 4000 calories (575g carb, 200g protein, 100g fat) 🤤
5️⃣Do you train everyday? Isn’t that bad? Yes I do but my personalised workout program is structured so that I am able to train daily. Each day I hit different muscle groups which allows me to rest the muscles uses before training them again. I train each muscle group at least once per week and my lagging body parts twice per peek 👌 #teambrockashby